A run in the rain. I was feeling pretty wimpy today. I really wasn't looking forward to the rain but I actually thought it was nice. Call me crazy...or a running nerd as I sometimes refer to myself.
We talked a lot in class today...that is good. We are tapering before the race and some light exercise and running is just what we need today. Our bodies need a little "rest". Make sure you are getting 7 to 8 hours of sleep this week and drink that water.
The Finish Line program could change and you could see some new stuff in the future. Ill keep everyone posted even if you don't sign up again. Thank you again for all the support. If you plan to take the next round please sign up before Friday. You do not have to run the Chuy's Hot to Trot. For those of you wanting to run more mileage but still want to take the class...I will make a special schedule to fit your running needs. For those of you not signing up...its been a real pleasure. I have enjoyed every minute and I'm so happy to have had the chance to meet you all. Its been a lot of fun for me. I can't thank you enough.
On Thursday we will meet at the track again. We will run our 1 mile, fill out surveys, and talk about the race. I would like to also get some pictures. IMPORTANT - IF YOU HAVE BEEN DOING THE WORKOUTS AND RUNNING ACCORDING TO YOUR SCHEDULE YOU SHOULD SEE AN IMPROVEMENT IN YOUR TIME. YOU CAN COMPARE THE 1ST TIME TO THE LAST. DON'T EXPECT MINUTES...IT WILL BE IN SECONDS.
RACE STUFF
1. Packet Pickup is Friday and Saturday. Check out the website for details or locate your registration confirmation sheet. If you don't have this, make sure you take your DL with you to pickup your packet.
2. For those that wish to carpool....we will do so. I don't know how many I can take. If I take my van I can fit 5 or 6. If I drive the jeep I can take 3. Here is a time line if you plan to car pool....
Arrive at YMCA 7:00am
Leave no later than 7:15am
Arrive and park around 8:00am ish
Potty, warm up... line up around 8:30am
Timed race starts at 8:45am
Fun Run Starts at 9:00am
The start line is on Congress at the bridge headed towards the capitol.
3. After the race we can plan to meet at the massage tent. Its always located in the same place...Bobby from the YMCA is always working there. Just walk around till you find it. Its not that hard....it located at the "back" (that doesn't really make sense but you will find it)
5. For those that would like to celebrate after the race we will head over to the Hula Hut for an early lunch. They open at 11am. I suspect that everyone doing the timed run will be done by 10:15am. If you think it will take you longer than that let me know. We will talk about this on Thursday. There may be people who want to carpool but don't want to eat. We will get it all worked out.
I will go over a list of things about the race and other things on Thursday. Please try to make this last meeting.
I talked about this today.....For those interested I take the supplement L-Glutamine. There is information about it all over the web. This is the link to the site I read
http://www.bodybuildingforyou.com/supplements-reviews/glutamine-side-effects-benefits.htm
Remember everyone is different. Just because it works for me doesn't mean you should take it or that it will work for you. I can only tell you from my experience.
Happy Running, Victoria
Tuesday, March 24, 2009
Tuesday, March 10, 2009
Capitol 10K here we come!
Runners are signing up...this is good to hear. I encourage you all to do so. I'm sure I will eventually. ;)
Today we had a track workout. Everyone looked good out there. Great job!!!
I think this Thursday we have a hill workout leaving the YMCA fields. I could be wrong...I don't have my sheet in front of me. If this is the case I'm going to change it up a bit. So, please be on time because our warm up will be part of our trip to the park and we will run a different route than what we have done in the past . If you can't make it....find some hills and get a good workout in. WE WILL RUN IN THE RAIN AND COLD. PLEASE COME DRESSED APPROPRIATELY.
As I mentioned in my email...I will have another Sunday long run at 2pm here in Georgetown as long as I have at least 3 runners that want to attend. Its spring break so it may not come together.
Runner's World magazine came in the mail today. Here is a little taste of something I was reading....
Self Improvement
Lots of beginners (and veteran runners) make the same mistakes over and over. Getting stuck in a bad pattern is not only frustrating, it limits your ability to run as well as you should. Here are proven ways to correct the most common running errors.
OUT OF GAS...each time I start a 5K, I have to walk or drop out before the finish.
The Fix: You're going out too fast. Next time, start a little slower so you'll have the energy to finish strong. ...its goes on with more information....but what I want you ladies to get out of this is that every runner has made the mistake of going out too fast. This can destroy your race...even if you are just running it and not racing it. Don't get caught up in the crowd or feed off another runner right out of the gate. Feed off of them later when you near the finish line and need that extra push.
Here is another good morsel of information....
Running Jargon Translated
Maintenance run....An easy-paced run on a day between more challenging workouts. It helps you maintain the adaptation of the muscles, tendons, joints, and bones of the feet and legs, while allowing the body to recover.
Happy Running, Victoria
Today we had a track workout. Everyone looked good out there. Great job!!!
I think this Thursday we have a hill workout leaving the YMCA fields. I could be wrong...I don't have my sheet in front of me. If this is the case I'm going to change it up a bit. So, please be on time because our warm up will be part of our trip to the park and we will run a different route than what we have done in the past . If you can't make it....find some hills and get a good workout in. WE WILL RUN IN THE RAIN AND COLD. PLEASE COME DRESSED APPROPRIATELY.
As I mentioned in my email...I will have another Sunday long run at 2pm here in Georgetown as long as I have at least 3 runners that want to attend. Its spring break so it may not come together.
Runner's World magazine came in the mail today. Here is a little taste of something I was reading....
Self Improvement
Lots of beginners (and veteran runners) make the same mistakes over and over. Getting stuck in a bad pattern is not only frustrating, it limits your ability to run as well as you should. Here are proven ways to correct the most common running errors.
OUT OF GAS...each time I start a 5K, I have to walk or drop out before the finish.
The Fix: You're going out too fast. Next time, start a little slower so you'll have the energy to finish strong. ...its goes on with more information....but what I want you ladies to get out of this is that every runner has made the mistake of going out too fast. This can destroy your race...even if you are just running it and not racing it. Don't get caught up in the crowd or feed off another runner right out of the gate. Feed off of them later when you near the finish line and need that extra push.
Here is another good morsel of information....
Running Jargon Translated
Maintenance run....An easy-paced run on a day between more challenging workouts. It helps you maintain the adaptation of the muscles, tendons, joints, and bones of the feet and legs, while allowing the body to recover.
Happy Running, Victoria
Monday, March 9, 2009
Tomorrow Tuesday!
We had a hot Sunday long run but everyone that came did it. It was a tough one. Its just a taste of how hot it will be this summer. Remember to drink plenty of water and protect yourself from the sun.
Tomorrow we will meet at the track. I have something fun in store for everyone.
Stretching...... (remember never stretch a cold muscle)
Flexibility, the ability of the muscles to move a joint through its full range of motion, is essential to total fitness and performance. Flexible runners are able to run efficiently with smooth form and long strides. But runners may become inflexible because running itself tightens muscles, and when extending stride during faster running, inflexible runners are more prone to muscle strains and tears.
The key to improving flexibility, and maintaining it as you get older, it to stretch muscles wisely and faithfully. Some runners maintain they don't need to stretch. As we accumulate mile after mile, year after year, and our muscles age, most of us would benefit from stretching. Most sports doctors encourage it.
Happy Running, Victoria
Tomorrow we will meet at the track. I have something fun in store for everyone.
Stretching...... (remember never stretch a cold muscle)
Flexibility, the ability of the muscles to move a joint through its full range of motion, is essential to total fitness and performance. Flexible runners are able to run efficiently with smooth form and long strides. But runners may become inflexible because running itself tightens muscles, and when extending stride during faster running, inflexible runners are more prone to muscle strains and tears.
The key to improving flexibility, and maintaining it as you get older, it to stretch muscles wisely and faithfully. Some runners maintain they don't need to stretch. As we accumulate mile after mile, year after year, and our muscles age, most of us would benefit from stretching. Most sports doctors encourage it.
Happy Running, Victoria
Wednesday, March 4, 2009
Ready, Set, Speedplay!
Tomorrow we meet at Old Settlers. We had a fun workout the last time we were there. I liked it so much that we are going to give it another go. If you can not make the workout let me know. This workout is one that I find fun to do alone or with a group. You can modify and make it as easy or as hard as you need or want.
The workout is called Fartlek. Fartlek is the Swedish term meaning 'speedplay'. Here is how a typical fartlek session would work. After a warm-up, simply pick a landmark - for example a tree, lamp-post, or sign and run to it hard, then jog until you have recovered. Then pick another landmark and repeat. Try to do 3 or 4 mile of this workout.
Running Information:
Side Stitch?
A side stitch is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. They're common in novice runners who tend to breathe more quickly and shallow.
What causes them?
When we inhale, our lungs fill with air, which press the diaphragm downward. When we exhale, the diaphragm move up. If you have some trapped air below the diaphragm, if you've eaten right before running, or if you start running too vigorously, your diaphragm may cramp, causing pain under the rib cage on your right side.
Prevention
Try to avoid eating within one hour of running. Make sure that you always warm up before your runs. Running in extreme cold may induce side stitches.
Treatment
Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips. If you cramp in the middle of a race, you might want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.
See everyone tomorrow....and Happy Running!
The workout is called Fartlek. Fartlek is the Swedish term meaning 'speedplay'. Here is how a typical fartlek session would work. After a warm-up, simply pick a landmark - for example a tree, lamp-post, or sign and run to it hard, then jog until you have recovered. Then pick another landmark and repeat. Try to do 3 or 4 mile of this workout.
Running Information:
Side Stitch?
A side stitch is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. They're common in novice runners who tend to breathe more quickly and shallow.
What causes them?
When we inhale, our lungs fill with air, which press the diaphragm downward. When we exhale, the diaphragm move up. If you have some trapped air below the diaphragm, if you've eaten right before running, or if you start running too vigorously, your diaphragm may cramp, causing pain under the rib cage on your right side.
Prevention
Try to avoid eating within one hour of running. Make sure that you always warm up before your runs. Running in extreme cold may induce side stitches.
Treatment
Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips. If you cramp in the middle of a race, you might want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.
See everyone tomorrow....and Happy Running!
Monday, March 2, 2009
Ready To Run!
I hope everyone had a good weekend. Mine was really busy and today is a stressful day. I need to run. I'm putting on my new shoes and hitting the streets later.
Last week was the one mile run. I was very proud of you. You did fantastic! I didn't see a huge jump in times (except for one person) and I didn't expect to. Do not be discouraged. If you think about it, you only had 2.5 weeks of good workouts. The first week was class and the time trial. Don't expect to see a huge change in pace just yet. Look for improvement on your last time trial. If you are putting in the work, that last time trial should yield some encouraging results. Tuesday and Thursday workouts alone will not do it...so continue to get your runs and workouts in when you are on your own. Everyone is doing great!
Tomorrow is a track workout. I may or may not use the track. I have something else in mind, so come prepared to work.
I would like to run a threshold run tomorrow. This may be tricky for some of you to establish. Experienced runners don't often do their workouts based on heart rate. Most work off feel and listening to their body. This can take months and years to understand. With experience comes knowledge.
Here is a description of a Threshold run
Runs of 5 to 20 minutes at a pace just a little slower than your 10k racing pace; Threshold pace is roughly equivalent to what exercise physiologist call "lactate threshold," or the point at which your muscles start fatiguing at a rapid rate. Running at or near lactate threshold is believed to raise your lactate threshold, which should allow you to run faster in the future.
I may shorten our threshold runs a bit to accommodate everyone. Looking forward to seeing you all.
As always...Happy Running! Victoria
Last week was the one mile run. I was very proud of you. You did fantastic! I didn't see a huge jump in times (except for one person) and I didn't expect to. Do not be discouraged. If you think about it, you only had 2.5 weeks of good workouts. The first week was class and the time trial. Don't expect to see a huge change in pace just yet. Look for improvement on your last time trial. If you are putting in the work, that last time trial should yield some encouraging results. Tuesday and Thursday workouts alone will not do it...so continue to get your runs and workouts in when you are on your own. Everyone is doing great!
Tomorrow is a track workout. I may or may not use the track. I have something else in mind, so come prepared to work.
I would like to run a threshold run tomorrow. This may be tricky for some of you to establish. Experienced runners don't often do their workouts based on heart rate. Most work off feel and listening to their body. This can take months and years to understand. With experience comes knowledge.
Here is a description of a Threshold run
Runs of 5 to 20 minutes at a pace just a little slower than your 10k racing pace; Threshold pace is roughly equivalent to what exercise physiologist call "lactate threshold," or the point at which your muscles start fatiguing at a rapid rate. Running at or near lactate threshold is believed to raise your lactate threshold, which should allow you to run faster in the future.
I may shorten our threshold runs a bit to accommodate everyone. Looking forward to seeing you all.
As always...Happy Running! Victoria
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